Whole-wheat flour: calories and nutrition facts

Values per 100 g (3.5 oz) of edible portion, according to the USDA.

340 cal per 100 g (3.5 oz)

Summary per 100 g

Change the amount

Nutrient	Per 100 g (3.5 oz)	Per 1 cup (120 g)	% DV*
Calories	340 cal	408 cal	20%
Total Fat	2.5 g	3.0 g	4%
Saturated Fat	0.4 g	0.5 g	3%
Trans Fat	no data
Cholesterol	0 mg	0 mg	0%
Sodium	2 mg	2 mg	0%
Total Carbohydrate	72.0 g	86.4 g	31%
Dietary Fiber	10.7 g	12.8 g	46%
Total Sugars	0.4 g	0.5 g
Protein	13.2 g	15.9 g	32%
Vitamin D	0.0 µg	0.0 µg	0%
Calcium	34 mg	41 mg	3%
Iron	3.6 mg	4.3 mg	24%
Potassium	363 mg	436 mg	9%

Full nutrition table

Energy and water
Nutrient	Per 100 g (3.5 oz)	Per 1 cup (120 g)	% DV*
Calories	340 cal	408 cal	20%
Energy (kJ)	1,424 kJ	1,709 kJ
Water	10.7 %	12.9 %

Macronutrients
Nutrient	Per 100 g (3.5 oz)	Per 1 cup (120 g)	% DV*
Total Fat	2.5 g	3.0 g	4%
Total Carbohydrate	72.0 g	86.4 g	31%
Dietary Fiber	10.7 g	12.8 g	46%
Total Sugars	0.4 g	0.5 g
Protein	13.2 g	15.9 g	32%

Fats
Nutrient	Per 100 g (3.5 oz)	Per 1 cup (120 g)	% DV*
Saturated Fat	0.4 g	0.5 g	3%
Trans Fat	no data
Cholesterol	0 mg	0 mg	0%
Monounsaturated Fat	0.3 g	0.3 g
Polyunsaturated Fat	1.2 g	1.4 g
Butyric acid (4:0)	0.00 g	0.00 g
Caproic acid (6:0)	0.00 g	0.00 g
Caprylic acid (8:0)	0.00 g	0.00 g
Capric acid (10:0)	0.00 g	0.00 g
Lauric acid (12:0)	0.00 g	0.00 g
Myristic acid (14:0)	0.00 g	0.00 g
Palmitic acid (16:0)	0.41 g	0.49 g
Stearic acid (18:0)	0.02 g	0.02 g
Palmitoleic acid (16:1)	0.00 g	0.00 g
Oleic acid (18:1)	0.27 g	0.33 g
Gadoleic acid (20:1)	0.01 g	0.01 g
Erucic acid (22:1)	0.00 g	0.00 g
Linoleic acid (18:2)	1.09 g	1.31 g
Linolenic acid (18:3)	0.07 g	0.09 g
Stearidonic acid (18:4)	0.00 g	0.00 g
Arachidonic acid (20:4)	0.00 g	0.00 g
EPA (20:5 n-3)	0.00 g	0.00 g
DPA (22:5 n-3)	0.00 g	0.00 g
DHA (22:6 n-3)	0.00 g	0.00 g

Minerals
Nutrient	Per 100 g (3.5 oz)	Per 1 cup (120 g)	% DV*
Sodium	2 mg	2 mg	0%
Calcium	34 mg	41 mg	3%
Iron	3.6 mg	4.3 mg	24%
Potassium	363 mg	436 mg	9%
Magnesium	137 mg	164 mg	39%
Phosphorus	357 mg	428 mg	34%
Zinc	2.6 mg	3.1 mg	28%
Copper	0.41 mg	0.49 mg	55%
Manganese	4.07 mg	4.88 mg	212%
Selenium	61.8 µg	74.2 µg	135%

Vitamins
Nutrient	Per 100 g (3.5 oz)	Per 1 cup (120 g)	% DV*
Vitamin D	0.0 µg	0.0 µg	0%
Vitamin A (RAE)	0 µg	0 µg	0%
Retinol	0 µg	0 µg
Vitamin C	0.0 mg	0.0 mg	0%
Vitamin E (alpha-tocopherol)	0.71 mg	0.85 mg	6%
Vitamin K (phylloquinone)	1.9 µg	2.3 µg	2%
Thiamin (vitamin B1)	0.50 mg	0.60 mg	50%
Riboflavin (vitamin B2)	0.17 mg	0.20 mg	15%
Niacin (vitamin B3)	5.0 mg	5.9 mg	37%
Pantothenic acid (vitamin B5)	0.60 mg	0.72 mg	14%
Vitamin B6	0.41 mg	0.49 mg	29%
Folate (DFE)	44 µg	53 µg	13%
Vitamin B12	0.00 µg	0.00 µg	0%
Choline	31 mg	37 mg	7%

Other
Nutrient	Per 100 g (3.5 oz)	Per 1 cup (120 g)
Ash	1.58 g	1.90 g
Alcohol (ethyl)	0.0 g	0.0 g
Caffeine	0 mg	0 mg

*DV = Daily Value, the FDA reference amount for adults (2,000 calories a day). It is not your personal need.

The USDA data has no value for this nutrient in Whole-wheat flour.

Values are for the edible portion, without peel, bone or pit. The weight on your scale may include those parts.

Averages from analyzed samples and published sources. The food in front of you may vary.

Questions about Whole-wheat flour

How many calories are in Whole-wheat flour?

Whole-wheat flour has 340 calories per 100 g (3.5 oz), according to the USDA. In 1 cup (120 g), that is 408 calories.

Where do the values for Whole-wheat flour come from?

From the USDA FoodData Central, SR Legacy dataset (final release, April 2018). The values are averages compiled from laboratory analyses, published literature and calculations.

Do the values apply to the brand I buy?

Not necessarily. These are averages for generic foods. For packaged products, go by the label.

Similar foods

Data source

USDA FoodData Central, SR Legacy (final release, April 2018). FDC ID 168893: “Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program)”.

Data version: usdasr2018-b6d8398e.

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